Jamun fruits are much loved, especially by children. The Indian black plum is delicious and extremely nutritious too! Its purple tinge, combined with its sweet and tart taste, adds it to the list of premium fruits. Jamun is a rich source of essential vitamins and minerals. The antioxidants present in these fruits flush out disease-causing toxins and prevent various diseases. Alongside these, we have compiled 18 best Jamun fruit benefits along with nutrition facts and side effects.
What is Jamun Fruit?
Jamun, the scientific name or botanical name being SyzygiumCumini, is the succulent fruit of the tropical jamun tree native to the Indian sub-continent.
Across various regional languages in India, people refer to Jamun as jambolan, nagapalam, naaval, allaneredu, java plum, kalo jam, jambunerale, nagapazham. The ripe fruit is oval-shaped and deep purple in colour, almost resembling a small plum. It is juicy with a large seed and sweet-sour in taste. Jamun is very nutritious and contains many medicinal properties.
This much-loved tender fruit is seasonal and available only during summers, from June to August in India. In the last few centuries, the jamun tree has become popular in various Asian regions, the American subcontinent, etc. It is now grown in different parts around the world and is fast gaining popularity due to its many health benefits.
Types of Jamun Fruit:
Though jamun is grown in various regions around the world, it has only two varieties. Both varieties have the same colour and shape. If you look at their images, both look similar, but they have some variance with regards to the inner flesh of the fruit. The first variety has a light purple or white-coloured flesh with a large seed. The second variety has whitish flesh without a seed; this variety contains more pectin, a natural starch, than the first variety.
Is Jamun Good For Health?
Jamuns, also known as black plums, Java plums, and Malabar plums, are low on calories but have innumerable health benefits. They are called the ‘fruit of Gods’ with a high mention in Hindu mythology. They are an excellent source of vitamins and minerals like vitamin C, vitamin A, vitamins B, potassium, magnesium, iron, calcium, etc.
The phytochemicals, polyphenolic compounds, and other compounds in jamun contribute to its various medicinal properties. Jamuns are known for carminative effects, diuretic, and anti-scorbutic properties.
They are a major part of ancient Indian and Chinese medicine to treat health conditions like arthritis, asthma, heart conditions, stomach and intestinal ailments, liver conditions, blood purification, eye conditions, skin conditions, etc. They are popularly known for controlling high blood glucose levels as they are rich in alkaloids and hypoglycaemic properties.
Nutrition Value of Jamun Fruit:
Jamun is one of the few fruits with rich nutrient content. Let us look at the nutrients present in 100 gms of jamun:
- Energy: 251 kJ (60 kcal).
- Carbohydrates: 14 g.
- Dietary fibre: 0.6 g.
- Fat: 0.23 g.
- Protein: 0.995 g.
- Thiamine (B1): (2%) 0.019 mg.
- Riboflavin (B2): (1%) 0.009 mg.
- Niacin (B3): (2%) 0.245 mg.
- Vitamin B6: (3%) 0.038 mg.
- Vitamin C: (14%) 11.85 mg.
- Calcium: (1%) 11.65 mg.
- Iron: (11%) 1.41 mg.
- Magnesium: (10%) 35 mg.
- Phosphorus: (2%) 15.6 mg.
- Potassium: (1%) 55 mg.
- Sodium: (2%) 26.2 mg.
- Water: 84.75 g.
Best Time To Eat Jamun:
- As per Ayurveda, the ancient Indian medicine, the right time to consume jamuns is when the sun is at its peak – between 12 PM to 3 PM.
- Consuming jamuns at this time enhances the positive effects and subdues any possible adverse effects.
- Like any other fruits, jamuns are good if taken on an empty stomach, a few hours after meals.
- Consuming fruits on an empty stomach supports the antioxidant activity and helps flush out toxins better.
How To Make Jamun Powder at Home?
Jamun seed powder is found to be highly beneficial to the body, especially in treating diabetes, PCOS conditions in women, improving digestion, etc. Let us look at the process of making jamun seed powder or jamun seed churna at home.
- One Kg. of fresh jamun fruits.
Method of Preparation:
- Clean the jamuns thoroughly and squeeze the pulp and collect the seeds. (People use the pulp to prepare Jamun juice at home).
- Wash the collected seeds thoroughly.
- Dry these seeds under the sun for 4-5 days and then peel off the outer shell.
- Check if the seeds have dried enough. The seeds must break in half if you press them between your fingers.
- If they are not dry enough, put them under the sun for 4-5 more days.
- Once the seeds have dried well, crush them in a grinder to make a fine powder.
- Store this powder in an airtight container.
- You can consume this powder by mixing one teaspoon in a glass of water and drinking in the morning on an empty stomach.
Research-Based Jamun Fruit Benefits:
Here we enlisted 18 evidence-based jamun fruit benefits for skin, hair and health.
Health Benefits of Jamun Fruit:
Here are our 13 best health benefits of jamun fruit. Let’s have a look into them.
1. Jamun Fruit for Diabetes:
Jamun is used extensively in Ayurveda for treating diabetes. It has hypoglycemic properties and anti-diabetic components like oleanolic acid, jamboline, and jambosine. These components help maintain glucose levels in the blood by slowing down the process of releasing glucose into the blood.
Also, it helps process starch into energy and increases the levels of insulin. Jamuns are very effective in reducing the frequency of urination, which is a common side effect of diabetes. Jamun seed powder, jamun bark tea, and jamun leaves are also very effective in treating and managing diabetes.
2. Treats Stomach Ailments:
Jamuns are very beneficial for digestive health. They are astringent and anti-bacterial. This helps in treating various stomach infections and controlling diarrhoea. They are instrumental in regularizing the bowel movements and treating constipation.
Jamuns contain liver-protective properties. They help in detoxifying the liver and clearing off excess liver enzymes that can damage the liver — thereby supporting its structure and healthy functioning.
3. Helps in Blood Purification:
Jamuns are high in anti-bacterial and anti-microbial properties that make them one of nature’s best blood purifiers. They also have a rich content of iron, which helps in improving the health of the red blood cells and increasing their count. Jamuns are the best medicine for treating anaemia, blood loss, fatigue, excessive menstruation, etc. as they help improve the hemoglobin count significantly.
4. Prevents Cancer:
Jamuns are rich anti-cancer and chemo-preventive agents that help in preventing and curing cancer. They are high in antioxidants that help flush out cancer-causing toxins and free radicals from the body. Jamuns have components like phytochemicals, flavonoids, polyphenols, anthocyanin, and gallic acid that help reduce the risk of cancer and carcinogenic activity(1).
Jamun is anti-inflammatory, which prevents the growth and spread of cancer cells. Various studies have proved jamuns to reduce the size of cancerous tumours in the body.
5. Jamun Benefits for Weight Loss:
Along with being highly nutritious, jamuns are low on calories and high in healthy fibres. These fibres help in flushing out bad fats from the body and aid in better digestion and absorption. Jamuns make you feel full quickly while eating a meal. This helps in controlled eating and weight loss.
Are very effective in increasing the metabolism of the body. When the metabolism is fast, the fat is burnt quickly without getting accumulated. Jamuns contain pharmacological properties which help in reducing the retention of water in the body, thus cutting down on unhealthy weight gain.
6. Protects Heart Health:
Jamuns are rich in potassium and triterpenoid, both components are very beneficial to the heart. Potassium is a natural vasodilator that helps in preventing the hardening of arteries in the heart, which causes heart disease(2).
A hundred grams of jamun fruit contains 79 mg of potassium. Potassium helps control high blood pressure very effectively, thus preventing heart attacks and stroke. Triterpenoid helps in preventing the accumulation of cholesterol in the body; this helps in treating heart disease and preventing unhealthy heart conditions.
7. Good for Teeth and Gums:
Black plum is an excellent remedy for teeth and gum problems. The leaves of this tree contain high anti-bacterial properties that help in fighting bacteria and other microbes that breed in the mouth. The powder of dried black plum leaves is a very potent teeth cleanser. The paste of fresh leaves is used widely in treating mouth ulcers too.
The bark of the tree also has anti-bacterial properties. The tea made from the bark is often used as a mouth wash for treating gum problems like pyorrhea. The astringent properties of jamun fruit help eliminate bad breath and throat infections.
8. Boosts Immunity:
The anti-viral, anti-bacterial, and anti-microbial properties of black plum protect the body from various infections. These properties of jamun help strengthen the body’s immune system significantly(3).
It is also high in vitamin C and other antioxidants that help in cleansing the body of various toxins and free radicals, thereby strengthening the immunity. Studies have shown that the skin of jamun fruit has the highest antioxidant properties; hence it is recommended to eat the fruit whole and fresh.
9. Jamun Fruit Benefits in Pregnancy:
Contrary to popular belief, jamun is very beneficial during pregnancy and breastfeeding. The high nutrient content provides excellent nourishment and aids in better development of the unborn baby. Vitamins and minerals like calcium, potassium, vitamin C, vitamins B, etc. are essential for stronger bones and immunity. As jamuns regulate blood sugar levels, they are perfect for mothers who have gestational diabetes.
They are high in magnesium, which is a vital mineral for the appropriate development of the baby, and it helps prevent premature births. Jamuns are very healthy for the heart and help regulate blood pressure and cholesterol levels during pregnancy.
10. Supports Kidney Health:
Jamuns are a natural diuretic and high in antioxidants that help flush out toxins from the kidneys, thus ensuring the health of the kidneys. Jamun fruits have the power to break down kidney stones, making them a very effective remedy for early-stage kidney stones.
It is also one organ that gets damaged due to health conditions like diabetes and high blood pressure. As jamuns are very good at regulating the blood pressure levels and blood glucose levels in the body, they indirectly help the kidneys by preventing excessive load on them. Eating jamuns is very beneficial to diabetic kidney patients as the alkaloids present in jamuns help reduce the glucose levels in the blood.
11. Treats Asthma:
Jamuns are high in vitamin C, which benefits the body in various ways. Vitamin C is an antioxidant that helps relieve multiple respiratory disorders like asthma.
Black plums can reduce phlegm and inflammation in the lungs and respiratory tract, providing much relief to conditions like asthma, respiratory allergies, and other respiratory ailments(4): the anti-bacterial and anti-viral properties of jamuns help in fighting various respiratory infections. Vitamin C is very good at flushing out toxins from the respiratory tract.
12. Relieves Ulcers:
The stomach walls are lined by a mucous layer that protects the stomach tissue from the harmful effects of stomach acids and pharmaceutical drugs. When this mucus layer gets damaged, it causes ulcers in the stomach. Jamuns contains astringent compounds called tannins, which help in protecting this mucous lining of the stomach from damage.
Jamuns are high in anti-inflammatory and anti-ulcer properties that prevent and treat stomach ulcers. The antioxidants in black plums help in flushing out the free radicals that get accumulated in the stomach and damage its lining.
13. Increases Stamina:
Jamuns are very good at boosting the overall stamina of the body. They help reduce oxidative stress and inflammation, and this helps preserve the body’s energy and increase its strength. The various vitamins and minerals present in jamuns help in strengthening the nervous system and increasing the endurance of the body.
Benefits of Jamun for Skin:
Here are our 4 best jamun fruit benefits for skin. Let’s have a look into them.
1. Prevents Acne:
Jamuns are very effective in treating acne through blood purification and body detoxification. The anti-bacterial properties of jamuns help in eliminating acne-causing bacteria from the skin. A face pack made of jamun seed powder and milk is very effective in treating acne, pimples, blackheads, etc. (5). Jamun leaf paste is used as a face mask for clearing acne and other skin conditions.
2. Treats Oily Skin:
Oily skin can be very annoying. Jamuns contains astringent properties that help in neutralizing excess natural oils present on the skin. A face pack made of jamun fruit pulp rose water, and rice flour is one of the best remedies for oily skin. You can run fresh jamun fruit pulp on the skin as a face scrub or apply it on the face as a mask.
3. Treats Scars and Blemishes:
Jamuns are high on nutrients and antioxidants. They are an excellent remedy for treating scars, dark spots, blemishes, etc. The vitamin C and antioxidants present in jamun help in clearing the skin of dead cells and toxins that can cause dark spots and other pigmentation issues.
They are also very good at promoting the development of new skin cells. You can mix jamun seed powder with some carrier oil or honey and apply to the skin for treating scars, blemishes, etc.
4. Prevents Ageing:
Jamuns are excellent at preventing skin ageing. The antioxidants in jamuns help in flushing out the free radicals that cause wrinkles and fine lines on the skin. Black plums promote the production of collagen, a protein that helps in providing the structure and strength to the skin. It helps in making the skin tight and firm. This helps in treating wrinkles very effectively.
Benefits of Jamun for Hair:
Here we enlisted, jamun fruit benefits for hair. Let’s have a look into them.
1. Improves Health of Hair:
The antioxidant and antibacterial properties of black plum help treat bacterial conditions of the scalp and flush out toxins from the scalp. This helps in the development of healthy hair. The astringent properties of jamun also help in balancing the natural oils and controlling oily scalp conditions.
Side Effects of Jamun Fruit:
Though jamuns are very beneficial, there are certain precautions to be taken while consuming them.
- As jamuns lower the blood glucose levels, people taking diabetes medication must avoid consuming too many jamuns as it may cause dangerously low blood glucose or intervene with the diabetes medication.
- Jamuns also contain blood-clotting agents, so people who are prone to blood clotting like atherosclerosis etc. must avoid eating too many jamuns.
- It is advised not to consume jamun at least two weeks before and after any surgery because jamuns tend to lower the blood glucose levels which may create side effects during and after surgery
- Jamuns take time to digest. So excess consumption may affect the stomach lining and form mucus in the lungs.
- High doses of jamun may cause nausea, constipation and gastric pain.
We all like eating jamun fruits, and it is incredibly healthy. But various other components of jamun trees or plants are also extensively consumed for their medicinal value. Jamun leaves, bark, and seeds are sold commercially in the form of powders, capsules, and tablets to treat various ailments. Jamun juice, jamun syrup, jamunras, jamunjam, and vinegar are also becoming popular worldwide. Patanjali is one of the big brands selling jamun juice.
The tasty and nutritious Jamun is now going to be a part of your diet, isn’t it? Well! The next time you buy Jamun fruit, look for organic ones. If you know any other jamun fruit benefits or health remedies with Jamun fruits, do let us know by writing below in the comments section.